Kubwerera mu mawonekedwe pambuyo pobereka

Kukhala bwino: kuyembekezera nthawi yoyenera

Titangobereka kumene, timadziuza tokha kuti tidzabwezeretsanso chiwerengero chathu "chisanayambe". Koma thupi lili ndi zifukwa zake zomwe ziyenera kuganiziridwa. Munatenga miyezi isanu ndi inayi kuti mukhale ndi mwana wanu. Werengani miyezi ingapo kotero kuti zonse ziri mu dongosolo. Ngakhale mutataya msanga mapaundi a mimba, kwa milungu ingapo mumamva kuti muli ndi katundu wolemera komanso woipa pakhungu lanu chifukwa cha kulowetsedwa kwa mahomoni. Izi impregnations, amene zotsatira pa chamoyo chonse, kupitiriza pa nthawi yoyamwitsa. Yankho labwino kwambiri: dikirani! Choncho, palibe funso la kubwereranso ku masewera asanabwererenso ma diapers ndi kukonzanso kwa perineal ndi m'mimba. Ponena za silhouette, ndi bwino kudikirira mpaka kumapeto kwa kuyamwitsa kuti mudandaule nazo. Ndipo mulimonse, musachite kanthu kwa miyezi isanu ndi umodzi.

Dzazani mphamvu posamalira zakudya zanu

Ife tonse tikuchidziwa icho, chimodzi pulogalamu yochepetsera zakudya kumaphatikizapo kudya mafuta othamanga kwambiri ndi shuga, choncho zakudya zonse zomwe zili nazo. Kuti apindule ndi omwe amapereka mapuloteni ndi mavitamini. Kuposa kuonda, lingaliro ndikumverera bwino mu thupi lake ndi kupezanso mphamvu zake.

• Kukonzekera ndi kuphika, sewerani khadi la kuwala. Kukonda kuphika mu zojambulazo ndi nthunzi. Letsani msuzi ndi zakudya zokazinga. Osawonjezera mafuta, batala kapena zonona pazowotcha zanu, nkhuku, nsomba ndi ndiwo zamasamba. Kuti muwotche mbale zanu, chepetsani mchere, koma ganizirani zonunkhira. Panthawi imeneyi, pewani zakudya zophika onse okonzeka, amakonda kwambiri zachilengedwe mankhwala zotheka. Sinthani makeke akumafakitale ndi zokometsera zopangira zipatso. Poyembekezera zilakolako zilizonse, lembani m'firiji ndi masamba ophwanyidwa (radishes, kaloti, tomato yamatcheri, ndi zina zotero) zomwe zimachepetsa njala. Kudya popanda kudziletsa. Kapu yaikulu ya madzi ndi yabwino kwambiri chilengedwe chilakolako suppressant.

• Chepetsani kumwa mowa ndi vinyo. Munasiya kumwa pamene muli ndi pakati ndipo kusamala komweko kumafunika panthawi yonse yoyamwitsa. Ndiye, mutha kudzipangira chakumwa, nthawi ndi nthawi ngati chopumira, komanso kapu ya shampeni kuposa kachasu. Patebulo, musapitirire galasi limodzi la vinyo wabwino patsiku.

• Osawopa zotsekemera. Podzinamizira kuti ndi nyambo zachilakolako cha mankhwala zomwe zingatsitsimutse chilakolako cha shuga weniweni, akatswiri ena a kadyedwe amasamala ndi zakudya “zopepuka” ndi zakumwa. Komabe, aspartame, imodzi mwazinthu zoyesedwa kwambiri padziko lapansi, yatsimikiziridwa kuti ilibe vuto. Kugwiritsidwa ntchito pafupipafupi, sikumawonjezera chilakolako cha chakudya ndipo kungayambitsenso kuwonda.

• Imwani mokwanira, lita imodzi ndi theka kwa malita awiri patsiku. Imwani madzi, madzi ambiri, tiyi wopanda zotsekemera, komanso chakumwa chimodzi kapena ziwiri. Madzi amathandizira kuchotsa poizoni ndikuyeretsa ma cell.

Kodi zakudya pambuyo pobereka?

Kodi bwenzi lanu linakuyamikani pazakudya zopatsa thanzi? Mukhoza kuyamba kuganizira miyezi isanu ndi umodzi mutabereka. Nutritionists kunena ndi kubwereza izo, kuonda zisathe, tiyenera kupewa zakudya. Komabe, ngati kulemera kwanu kukukhumudwitsani, mukhoza kuwonjezera kuwonda kwanu ndi a zakudya zamapuloteni. Ndiwothandiza kwambiri. Mfundo: idyani kokha, kwa sabata limodzi kapena 1, zomanga thupi zowonda ndi masamba obiriwira mwakufuna kwanu. Mosaiwala kukongoletsa lonse ndi supuni ya mafuta patsiku ndi kumwa osachepera malita awiri a madzi kuchotsa poizoni. Ndipo zimagwira ntchito, chifukwa mapuloteni owonda omwe amadyedwa popanda shuga amalimbikitsa kusungunuka kwamafuta ndikuchotsa madzi ndikusunga. minofu misa. Masamba obiriwira, otsika kwambiri muzakudya, amakhetsa, amatsitsimula pang'ono komanso amatsitsimutsa. Komanso, magulu awiriwa chakudya mwamsanga kubweretsa kumverera kukhuta. Ngati mumatsatira mfundoyi bwino chifukwa simukufunikira zakudya zokhuthala, mudzaonda msanga, popanda njala kapena kudzimva kuti mukumanidwa.

Koma musapitirire pazakudya izi kwa nthawi yayitali. Pafupifupi zimathetsa shuga, ngakhale pang'onopang'ono. Komabe, ndi magwero akuluakulu a mphamvu zomwe timafunikira pakapita nthawi komanso nthawi yayitali kuti tipewe kutopa, makamaka pambuyo pobereka. Komanso, dziwani kuti nkhanza mapuloteni matayala impso ndi mafupa. Mulimonsemo, musazengereze kukaonana ndi akatswiri azakudya kuti akuthandizeni.

Malo ochitira masewera olimbitsa thupi odekha kwambiri kuti ayambike

Simuyenera kukwera ma abs angapo musanabwererenso matewera, kapena osawonetsetsa kuti simukufunika kukonzanso kwa perineal. Kumbukirani kuti masabata oyambirira pambuyo pobereka, njira yabwino yobwereranso bwino ndikupumula momwe mungathere. Komabe, pali mayendedwe wodekha kwambiri, yozikidwa pa kupuma, kuti adziwenso za thupi lanu ndikuyamba mokoma kachiwiri minofu.

• Kuyambira kumapeto kwa sabata yoyamba, kukhala kapena kuyimirira, mutha kumveketsa abs yanu powomba mwamphamvu kwambiri ngati tikufuna kuzimitsa kandulo chapatali. Kuti ntchito yaying'ono iyi igwire ntchito, timabwereza kasanu kapena kasanu motsatizana, kangapo patsiku.

• Kusuntha kwina amene minofu popanda kuvulaza wina agona chagada, mapazi pansi, miyendo theka-kuthwanima. Timayika manja athu pamimba ndipo timapuma kwambiri, kuyesera kumva kuti m'mimba ndi mapapu akuphulika. Kenaka, timatulutsa mpweya pamene tikufinya mimba, timagwirizanitsa ndi perineum ndi chigawo cha anal momwe tingathere ndipo timagwira ntchito kwa masekondi angapo.

• Kumveketsa glutes, ntchafu ndi kutambasula msana mozungulira, timakhalabe otambasula, mapazi pansi, mikono pambali pa thupi. Pokoka mpweya, timapuma pachifuwa ndipo timalola impso kukwera pang'ono kwambiri. Pamene mukupuma, mumakankhira msana wanu pansi, ndikugwedeza mimba yanu ndi matako.

Chofunika kwambiri: perineum

The perineum ndi seti ya minofu ndi mitsempha, kulumikiza anus ku pubis ndi kupanga pansi amene amathandiza ziwalo zomwe zili mu chiuno chaing'ono. Minofu yayikulu ndi levator ani muscle. Kupumula kwambiri kwa perineum kumatha kutsagana ndi kusadziletsa kwa mkodzo, nthawi zambiri ndi kusadziletsa kwa ndowe komanso / kapena kutsika kwa chiwalo (prolapse).

The perineum makamaka anatsindika pa mimba komanso panthawi yobereka. Oyembekezera, timakhoma m'munsi kumbuyo, komwe kumatambasula msana. Koma chofunika kwambiri, kulemera kwa chiberekero kumachulukitsidwa ndi 20 mpaka 30, kumakulitsa ndikukakamiza chikhodzodzo kumunsi. Kuphatikiza apo, kuchuluka kwa mahomoni kumapangitsa kumasuka kwa mitsempha ndi minofu.

Zolemera kwambiri, ziwalo zamkati sizimayimitsidwa bwino komanso zimalemera kwambiri pa perineum. Ichi ndichifukwa chake kukonzanso kwa perineal kumalimbikitsidwa, ngakhale pakachitika chiberekero, osati kokha pamene mwanayo wabadwa kumaliseche.

Kaya mayi ali ndi udindo wotani panthawi yothamangitsidwa, perineum nthawi zonse imakhala yopanda kanthu kudzera pamutu ndi ma levators a anus amatambasulidwa. Monga lamulo, perineum imataya, panthawiyi, pafupifupi 50% ya mphamvu zake za minofu. Komanso, ngati mwana wakhanda atuluka mofulumira kwambiri, akhoza kung'amba perineum ndi kuwononga minofu yake; ngati mphamvu zidagwiritsidwa ntchito, iwo amachotsa minyewa ya sphincter komanso makoma a nyini.

Mumapindula ndi magawo 10 omwe amaperekedwa kwathunthu ndi Social Security. Kukonzanso uku kumatsogolera kukonzanso m'mimba. Pasanathe miyezi itatu yobereka, magawo ayenera kuchitidwa ndi mzamba. Pambuyo pa miyezi itatu, mwina ndi mzamba kapena physiotherapist.

Ngati simukusowa kukonzanso kwa perineal kapena ngati magawo atatu kapena anayi ali okwanira, mutha kuperekanso chithandizo cham'mimba kwa physiotherapist. Funsani dokotala wanu kuti akupatseni mankhwala a mankhwalawa.

Kukonzanso pazochitika ndizochitika

Asanayambe maphunzirowa, dokotala nthawi zonse amayamba ndikuwunika minofu ya perineal chifukwa makanda onse obadwa alibe zosowa zofanana. Kuti apange kuwunika uku, akhoza kuchita m'njira zosiyanasiyana:

- Lowetsani zala ziwiri kumaliseche ndikufunsa wodwala kuti achite. Njirayi imalola kusiyanitsa bwino kwa minofu ya mbali iliyonse ya perineum ndipo ikhoza kukhala yosangalatsa kwambiri pambuyo pa episiotomy, pamene m'mphepete mwa perineum wadulidwa.

- Gwiritsani ntchito zida zapadera : mwachitsanzo perinometer (mtundu wa baluni wofukizidwa mkati mwa nyini, imalemba kugwedezeka), mphamvu ya tonometric yomwe imatha kuyeza ntchito ya minofu ya pubis ndi rectum, chipangizo choyezera chomwe chimapangidwira makamaka sphincter, nyini. probe kapena zida zosiyanasiyana zolowera m'mimba, monga ma cones.

Muzochitika zonse, zotsatira zimayesedwa pamlingo wochokera ku 0 mpaka 5. Tonicity yabwino ndi dongosolo la 3,5. Zotsatira zotsika zimapangitsa kukonzanso kofunika. Apanso, pali njira zingapo.

Ntchito yamanja ndi chinthu chabwino kwambiri ngakhale itagwiritsidwa ntchito pang'ono chifukwa ndi yovuta kwambiri. Iwo amalola kusankha kukondoweza zosiyanasiyana minofu mitolo. Azimayi ambiri, mbali zina za perineum zimakhala zofooka kuposa zina, ndipo zala za wodwalayo zimamva kusinthasintha kwa kupsinjika ndi finesse yaikulu. Minofu yofooka imalimbikitsidwa mwachindunji kuti ipangitse kugwedezeka kwa reflex, pamene kukhudza kumalola kugwira ntchito kwa minofu yonse, ngakhale yakuya kwambiri.

Passive electro-stimulation ndi yotchuka kwambiri masiku ano. Njirayi imaphatikizapo kulimbikitsa minofu ya perineal pogwiritsa ntchito mafunde amagetsi omwe amafalitsidwa ndi maliseche. Amachitidwa ndi physiotherapists kapena azamba omwe nthawi zambiri amapereka wodwala wawo kugula catheter yawo, kubwezeredwa ndi Social Security pamankhwala achipatala. Zimasankhidwa molingana ndi mawonekedwe a nyini, zotheka kukhalapo kwa zipsera, kukhalapo kapena ayi kwa prolapse ndi chikhalidwe cha minofu. Nthawi zambiri, zimatengera magawo 10 pamlingo wa chimodzi kapena ziwiri pa sabata. Magawowa nthawi zina amayambitsa kumva kuwawa koma nthawi zambiri samva ululu ndipo amatha mphindi 10 mpaka 20.

Njirayi imapereka zotsatira zabwino kwambiri pakagwa sphincter kufooka kwakukulu kwa minofu kapena ngati mkazi sakudziwa momwe angazindikire kugundana kwake. Zimathandizanso kuchotsa zipsera zowawa. The drawback yekha ndi kuti panopa amasangalala minofu popanda alowererepo mwaufulu wodwala, amene ndiye kuti ntchito pa contractions ake ndi kalunzanitsidwe yekha.

Othandizira ambiri amapereka ntchito yodzifunira yochepetsera minofu ya perineum. Imachitidwa ndi chipangizo china, kudzera mu dongosolo la "bio feedback". Njirayi imagonjetsa zovuta za kukhazikika kwa electro-stimulation. Wodwalayo akugona pabedi ndi chifuwa chake chakwezedwa. Ma electrodes awiri amayikidwa pamimba pake, wina amayikidwa mkati mwa nyini. Kudumpha kwa minofu kumapatsirana pakompyuta, zomwe zimalola wochiritsayo ndi mzimayiyo kuti awone kulimba kwawo. Nthawi zambiri, chipangizochi chimapereka njira ziwiri: imodzi imakhudza minofu ya perineal, ina pamimba, yomwe sayenera kugwiritsidwa ntchito. Palinso zida zogwiritsira ntchito kunyumba, koma zotsatira zake nthawi zambiri zimakhala zochepa.

Ma cones amagwiritsidwa ntchito m'nyumba, kuwonjezera apo. Izi ndi zolemera zokutira pulasitiki, zolemera pakati pa 18 ndi 90 magalamu. Mayiyo amalowetsa kondomu kumaliseche ndipo ayenera kuyisunga pamalo ake pochita bizinesi yake. Ngati wagwa, zimasonyeza kuti sanagwire minofu yake ya m'mimba mokwanira. Zochita izi zimalimbikitsa kupeza kwa reflex yayitali. Kuphatikiza pa ntchito iliyonse yokonzanso, ma cones amapereka zotsatira zabwino koma samalola mkazi yemwe ali ndi chikumbumtima choyipa cha chithunzi cha thupi lake kuti apititse patsogolo malingaliro a minofu ya perineum.

Pambuyo pa perineum, timapita ku abs

The minofu yam'mimba omasuka pa mimba, m`pofunika kachiwiri minofu kuti apezenso lathyathyathya m`mimba. Ngati muli ndi magawo okonzanso omwe simunafune pa perineum yanu, ino ndi nthawi yoti muwagwiritse ntchito. Apo ayi, mukhoza kulembetsandi gym kapena chitani magawo a gluteal abs kunyumba. Poyambirira, ndikofunikira kwambiri kugwira ntchito zopingasa ndi zopingasa ndikupewa kupempha ufulu waukulu womwe umakankhira chiberekero ndi chikhodzodzo pansi. Choncho, muyenera kusamala ndi kupondaponda ndi kukankha komanso mayendedwe omwe amafunikira kukweza miyendo yonse mutagona pansi.

Kulimbitsa chingwe cha m'mimba, gona chagada, miyendo yopindika, mapazi apansi pansi, mikono m’mbali mwanu. Pumani mpweya mozama pamene mukukweza mimba, pumani mopendeketsa chiuno kutsogolo kuti muzungulire kumunsi kwa msana molingana ndi dera la m'chiuno, osachotsa matako komanso makamaka kugwedeza mimba pang'onopang'ono. Gwirani malo kwa masekondi 5, kumasula, kubwereza 10.

Kugwira ntchito obliques, kugona pansi, miyendo yopindika, mapazi apansi pansi, manja akupumula m'chiuno kuti muwone ngati chiuno sichikuchoka pansi panthawi yosuntha. Pumirani mozama kudzera m'mimba mwanu, pumirani mopendeketsa chiuno kutsogolo ndikugwira malowo pokweza bondo lakumanja kuchifuwa. Pumirani mwendo, pumulani phazi lanu, masulani. Bwerezani ka 10 ndi mwendo wakumanja, ndiye ka 10 ndi mwendo wakumanzere. Onetsetsani kuti msana wanu umakhalabe wosalala, matako onse pansi, panthawi yonse yochita masewera olimbitsa thupi.

Kugwira ntchito yolimbitsa thupi, gonani ndi miyendo yanu, mapazi ali pansi, manja ali m'chiuno. Pumani mpweya pamene mukukweza mimba, pumani mopendeketsa chiuno patsogolo osachotsa matako. Tsekani malo ndikubweretsa bondo lakumanja pachifuwa ka 10 motsatizana popanda kupumitsa phazi. Kumbukirani kutulutsa mpweya pamene mukukwera mwendo ndi kupuma pamene mukutsika. Bwerezani ka 10 ndi bondo lakumanzere.

Masewera oti aganizire pambuyo pa mimba

Kuyambira mwezi wa 6 (m'mbuyomu ngati mukumva kuti ndinu oyenera), lolani nokha 30 kwa maminiti 45, 3 pa sabata, kuti abwezeretse kusinthasintha, mphamvu ndi kupirira. Masewera angapo akulimbikitsidwa:

 - Malo ochitira masewera olimbitsa thupi m'madzi ndi kusambira : amalola kuphunzitsa madera onse akuluakulu a minofu. Mwa kuchulukitsa kutalika kwa dziwe pakuyenda bwino, timagwiranso ntchito pa mpweya ndi dongosolo la mtima. Madzi amateteza mafupa kuti asagwedezeke, amawonjezera kuyesetsa, kutikita minofu thupi lonse, amalimbikitsa kuyendayenda komanso kuchepetsa miyendo yolemera.

- Mitundu : pakuyenda bwino komanso kutalika kokwanira kuti pakhale zotsatira zowoneka paminofu.

- Njinga : m'nyumba, amachitidwa mosiyanasiyana, kangapo patsiku. Kunja, n'kosavuta kulamulira mayendedwe, koma, kumbali ina, timapeza mpweya. Pambuyo pa masabata 4 mpaka 5 a maphunziro okhudza thupi, mukhoza kulembetsa masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, yoga kapena Pilates.

Dzisamalire

Kuzungulira mu trimestr 1e, tithanso kupeza thandizo kuti tibwererenso bwino. Ndipo kuphatikiza kuchira ndi chisangalalo.

Ngati n'kotheka, dzithandizeni kapena kupatsidwa chithandizo cha spa kapena mu spa. Malo ambiri amapereka kutsata kwaumwini, komanso nazale. Chithandizo choyambirira chopumula (malo osambira a whirlpool kapena hydromassage) amaphatikizidwa ndi ntchito zomwe zimasinthidwa ndi chilichonse:

- kuwunika zakudya,

- aquagym kwa abs,

- magawo a physiotherapy kuti muphunzire momwe mungasamalire mwana wanu posunga msana wake;

- kubwezeretsanso chithandizo chamankhwala kuti athamangitse kutopa,

- pressotherapy kapena chisamaliro cha circulatory kwa miyendo yolemetsa,

- mankhwala ochepetsa ululu kuti athetse ululu wammbuyo,

- gwiritsani ntchito dziwe la lumbar kuti mulimbikitse msana mofatsa.

Mosaiwala ngalande zam'mimba, kutikita minofu kapena kupumula mu dziwe losambira.

Malo ena amaperekanso kukonzanso kwa perineal mu dziwe losambira, ena kutikita minofu ndi mwanayo.

Njira ina yabwino: masukulu odzipereka pakuchepetsa thupi komanso kulimbitsa thupi. Njira zabwino kwambiri zowunikira zakudya, magawo otikita minofu, masewera olimbitsa thupi odekha ndi mankhwala ena oletsa kupsinjika kapena kuwonda.

Kulimbana ndi cellulite, zakudya, ngakhale kuwonjezeredwa ndi masewera olimbitsa thupi, sikokwanira. Cellulite, yomwe imakhudza 95% ya amayi, ndi mafuta oviikidwa m'madzi ndi zinyalala zopangidwa ndi poizoni ndipo makamaka opangidwa ndi maselo adipose. Kusokonezeka kwa khungu uku kumalimbikitsa maonekedwe a edema. Magazi ndi ma lymphatic circulation kenaka amagwira ntchito pang'onopang'ono. Pokhala wopanda okosijeni komanso wothiriridwa, minyewa yozungulira imagwera m'malo ochulukirachulukira mafuta. Dera lonse lomwe lakhudzidwa limakhala lotupa, limaumitsa ndipo limakhala losagwirizana ndi chithandizo. Kusiyidwa, cellulite imalowa mozama ndikufalikira m'ntchafu, matako, m'chiuno ndi m'mimba.

Kuwongolera magawo ovuta, m'pofunika kuchitapo kanthu kwanuko mwa kusisita nthawi zonse. Pali njira zingapo zomwe zimagwiritsidwa ntchito m'masukulu, mu thalasso kapena ma physiotherapists ena. Mafuta ochepetsa thupi alibe mphamvu pamafuta akuya, omwe amawonjezera mapaundi owonjezera, koma, malinga ngati agwiritsidwa ntchito pafupipafupi (kamodzi patsiku kwa milungu inayi), amathandizira khungu. M'malo mwake, amasalaza epidermis, amachepetsa cellulite ndi mafuta ake apamwamba omwe amapanga peel lalanje.